Increase Vertical Jump For Volleyball
Everyone wants to jump higher, just imagine having a huge vertical like D.J. Stephens of the Memphis Tigers. Attention should be paid to developing limit strength in the muscles of the quadriceps, glutes, hamstrings and lower back as these are the most important muscle groups for sprinting and jumping. Don't get me wrong, there are many great vertical jump training programs out there that have proven their worth and can simplify the process of obtaining a higher vertical jump.
With that said, let's look at a brief sample overview of how I improved my jumping ability… THIS IS NOT A COMPREHENSIVE PLAN. You can download Vert Shock here - highly recommended if you want to increase your vertical as quickly as possible, without wasting any more time.
That is different than if he was a just a player on a piece of paper, where you would say, ‘Look, he's got an amazing Drop Jump from 40 centimeters.' And I might be using 40 and 50 cm Drop Jumps, and then when I begin to see improvements in the 40 cm and the 50 cm, then I can be confident that we might move to higher drops, such as 45 cm, 55 cm or even 60 cm. But I always layer in higher drop landings to prepare for the added stretch loads.
The next exercises you can do is jumping with the left foot over the ball, and then do the same thing using your right foot. Firstly, you need to know where you stand, so it is essential to measure the current height of your vertical jumps. This builds muscle, which will add to your jumping ability.
If Hip Thrusts, Split Squats, and Trap Bar Deadlifts aren't a mainstay in your vertical jump program, you should put them in. These exercises strengthen the hips to a high degree. Just like any other training exercise, successful vertical jump training starts with goal setting.
It prepares the body to better coordinate the high forces during landing and prepares them for real depth jumps. Results showed that plyometrics can increase vertical jump height by 7.5 to 8.7 percent. When you perform a two-foot vertical jump, you are distributing your body weight evenly between the two legs.
3 days per week is ideal, so if it's working for you I wouldn't change it. If you don't have access to a gym I would focus on increase vertical jump things like squats and calf raises to help build lower body strength. The thigh muscles account for 50-65% of the jump, with the other half coming from a combination of lower leg muscles, hips, abdominal muscles, and your arms.